A large-scale meta-analysis published in the European Journal of Preventive Cardiology confirms that increasing your daily step count significantly lowers the risk of premature death and death from cardiovascular diseases. The study, which combined 17 different scientific papers and analyzed data from nearly 227,000 participants, answered the question of how many steps are needed to maintain good health.
The main conclusion of the study is: “the more, the better.” While health benefits begin with as few as 2,337 steps per day, the risk progressively decreases as the number of steps increases. The researchers noted that even taking 20,000 steps per day does not diminish the benefits, a point that was unclear in previous studies.
Key Findings of the Study
- Increasing the average daily step count by 1,000 steps reduces the risk of overall mortality by 15%.
- An increase of 500 steps per day reduces the risk of death from cardiovascular diseases by 7%.
- Significant benefits for cardiovascular health begin after taking 2,337 steps per day.
- For overall mortality, a beneficial effect starts at 3,867 steps per day, which is significantly lower than the widely recommended 10,000 steps.
The analysis of the relationship between step count and mortality revealed some differences between age groups, although they were not decisive. Specifically, in older adults (over 60), the most significant reduction in mortality risk was observed in the range of approximately 6,000 to 10,000 steps (P=0.009). In younger adults (under 60), a similar benefit was seen within the range of 7,000 to 13,000 steps.
Despite these age differences, the study showed that the relationship between step count and reduced mortality risk is not dependent on sex or climate. This means the benefits of walking are equally important for both men and women, regardless of where they live.
The study’s authors hope their findings will help popularize physical activity, especially one as simple and accessible as walking. While the study did not account for the influence of race and socioeconomic status, its large scale and objectively measured data (as opposed to self-reported data) give the results greater reliability and significance.
